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The Cyclocross Workout Of The Day for Wednesday, 8.24.16. “Feels like the first time”

Howdy folks,

Hey It’s Wednesday! If you’re in the Seattle/Tacoma area, that means you should think about heading out to…

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Cyclocross Practices at SeaTac start up tonight! Click on the logo for info!

I have to admit, I really dig the start of the practice sessions every year. It always…

 

 

 

I’ll be out coaching/leading the skills clinic, hope to see you there!

If you can’t make it out tonight (maybe you live in Belgium? Hey… hat tip to the Belgian folk who have been frequenting the blog as of late! Nice to see that we’re being read in the motherland of cyclocross 🙂 ) Skills work is still on the agenda for you.

Skills work that goes a little bit like this…

1 – warm up for 10 minutes.

2 – Stretch out after you’re warm.

Pay special attention to all the muscles used in those movements you make hopping on and off the bike that are different from what you usually do (We’ve talked about stretching on here in the past, check out the search function if you want/need some more info.)

3 – Dismount/remount  skills for 5-10-15 minutes

– Start at literally a walking pace, and slowly increase speed until you can mount and dismount the bike smoothly and perfectly at full speed. Do not jump on and off the bike, you are looking to smoothly slide yourself on and off.

Need a refresher on the basics? Check out this old post…

Do just the most  basic dismount/remount as per above until you have it down cold, smooth as silk.

When you’re perfect (hah!) throw some barriers into the mix.

4 – Figure eight drill.

Set up 2 cones or 2 rocks or two… somethings. Doesn’t much matter what it is.

Ride in a figure eight pattern around the cones…

– first pedaling the entire time.

No coasting.

Pedal all the way around the figure 8, including the turns.

Practice using the brakes while still pedaling. This is one of those secret techniques that – once you figure it out – makes a huge difference. When you stop pedaling you lose traction, so don’t stop pedaling!

Experiment with this, it’s a game-changer.

Mind blown?

Cool.

– Same drill, not pedaling through the turns.

– Same drill, alternate styles.

5 – Now move the figure 8 to the side of a slight hill.

One cone up hill, one down, about 5-8 meters apart and staggered, IE: not directly below each other on the slope.

 – Same drill(s) as before. Go.

Good?

Next, pilot around those corners – uphill and downhill – with the inside foot out.

Having trouble making the turn at the top of the figure 8? Put your foot down and push off with it to make the turn.

Don’t be afraid to use the foot that’s unclipped to push off or “paddle” around a turn, or to keep yourself driving forward on an off-camber section.

This can be another game changer, so work on it, eh?

 – Alternate both of these styles around the figure-eight.

Experiment.

Try different speeds, different lines, different angles.

See when/how/why each style works, and figure out how they can work for you.

6 – Recover for a few minutes, then Finish the night with two interval efforts on relatively easy terrain, but make sure to include the figure – 8 in it.

– “Easy” as in a loop on grass with some tight-ish turns on it, or some pretty buffed double-track.

– Go hard, and work on accelerations, and your exits from turns & technical features.

Every time you slow down entering a turn, get on the gas on the way out of it, ass out of the saddle, working hard.

– 6-8 minutes full gas, rest for 2 minutes, then go again.

Spin down for a few minutes, then head home and finish up your day.

Have fun!

M

 

What’s that you say? You’d kinda’ like to have a cycling coach of your very own? Check out…

se

 

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~ by crosssports on August 24, 2016.

One Response to “The Cyclocross Workout Of The Day for Wednesday, 8.24.16. “Feels like the first time””

  1. Hello from Belgium ! Thanks for mentioning us ;-). Me & a friend have been following your blog the latest weeks, learning a lot about how to prepare ourselves for our cx season over here which is coming up in October. Belgium may be the mother of cx but you won’t find such a blog over here….If you keep up like this, I’m sure it won’t be long before American cx’ers will be kicking our ass 😀 !!! Thank you very much for these posts – they are much appreciated !!!

    This is our trainingground where we try to implement your (cx) workouts : https://www.youtube.com/watch?v=G4Dgc_aHdlE 😉

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